Backblasts

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Lucky 21

DATE: 2023-05-19
AO: Farm
Q: Sparky
PAX: Gekko (Keith Capp), Chile, Firehead, Infinity, Lumbergh FNGs: None
COUNT: 6
WARMUP: SSH, beet pickers, wmh, surrenders, arm circles, calf stretches, short mozy THE THANG:
21 of
Merkins, squats, good mornings, side lunge, bench merkins, jump squats, plank, back lunge, wide merkins, Superman Fonzie, 1-leg squats, wall sits, merkins, summon squats, beach scissors
MARY: lbcs, penguin crunches, flutter kicks, rosalitas, Superman’s, American hammers, ANNOUNCEMENTS: Q school on Monday
COT:
The family that prays together, stays together. They will love one another as God loves us. Works of love are works of peace. St Teresa of Calcutta. (Mother Teresa)

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Tabata Today

DATE: 2023-05-17
AO: Farm
Q: Chile
PAX: Sparky, Lumbergh
FNGs: Trash Panda (visiting from Dallas, TX)
COUNT: 4
WARMUP:
Grady Corn
Beet Pickers
Michael Phelps
Willie Maes Hayes
Arm circles with leg raised
THE THANG:
Tabata 7 rounds each of:
1: SSH
2: Crunches
3: High Knees
4: Mountain Climbers
5: Lateral slide
6: Squats
7: Imperial Walkers
8: Supermans
MARY:
Glute Bridges
Penguin Crunches
Rosalitas
Doggy Paddle
ANNOUNCEMENTS: None
COT:
Determination gives you the resolve to keep going in spite of the roadblocks that lay before you. – Denis Waitley

Of course everyone has those moments of frustration now and then, when you say, ‘I wish I could play well already – or just stop.’ But it’s too much trouble to stop just for a moment of frustration. It is when you keep going that you make the most progress. – Hilary Hahn

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Type II Fun

DATE: 2023-05-17
AO: Horizon-Ao
Q: Magoo
PAX: The Commish, Purple Rain, Fish Fry, Trifecta, Kodiak, SPINAL TAP, 3 mile, Disco, sticks, vplaxico, Mr Haand FNGs: Blart, Attache
COUNT: 14
WARMUP: Cherry Picker, WMHs, F3 Asanas, mixed-gait mosey
THE THANG: Three rounds of suicide drills and assorted non-sense MARY: Airplane, Tree Pose, ring-of-fire leg pushdowns
ANNOUNCEMENTS: Dad’s Camp, Bonethon
COT: I pushed myself today- but I could not have done so without you. Thank you for the encouragement.

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When you’re tired, focus on your form

DATE: 2023-05-17
AO: Patriot
Q: Lucius
PAX: Anchorman, Big Short, CableGuy, Ice Tea, Langston, Lazlo, Legacy, My Space, Short Rib, Strange Brew, Vila, Wedding Singer FNGs: Flamingo (DR)
COUNT: 14
WARMUP:
SSH, LBCs, Downward Dog, World’s Greatest (TM) Stretch, Downward Dog, Cobra Kai, Child’s Pose, Moroccan Night Clubs, Windmills, Willie Mays Hayes.

Elevens (Bonnie Blairs (IC) and Merkins (IC), with cross-field runs).

THE THANG:

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 10 yard run, 10x Jump Squats, 10 yard run.

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 20 yard run, 20x Jump Squats, 20 yard run.

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 30 yard run, 30x Jump Squats, 30 yard run.

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 40 yard run, 40x Jump Squats, 40 yard run.

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 50 yard run, 50x Jump Squats, 50 yard run.

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 60 yard run, 60x Jump Squats, 60 yard run.

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 70 yard run, 70x Jump Squats/BWS, 70 yard run.

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 80 yard run, 80x Jump Squats/BWS, 80 yard run.

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 90 yard run, 90x Jump Squats/BWS, 90 yard run.

10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press, 100x Jump Squats/BWS (time permitting).

Pick up the six with 10x Coupon Curls, 10x Coupon Rows, 10x Coupon Overhead Press.

ANNOUNCEMENTS:
Bone-A-Thon, Murph, Happy Hour, Dad’s Camp.

COT:
When you’re tired, focus on your form. Late nights, work stress, and family/community obligations can turn you into a grouchy monster. When you’re running on empty, pay extra attention to how you treat those around you.